WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split.

3) 3 rounds AQAP:

25 Toes-to-bar

50 Wall Balls 20/14

100 Double-unders

Extra Work:

4) Strict Muscle-up: 10 minute EMOTM

Pick a rep range you can maintain. If you can’t do them strict, don’t do kipping, working on a progression, or assisted version.

5) Paralette Handstand Lowers: 5 sets of 5

Rest 90-120 seconds between sets. If you have Strict head-to-ground Paralette HSPU’s then wear a weight vest for this. Focus should be on lowering yourself as slow as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE